Lifting Weights and Stuff

[Jordan Wong]

I have been lurking this forum for quite some time so I decided I would sign up and keep a log here. My best raw total is 1730 @ 220, the vid is in my sig.


Today: Squats

Squats-work up to 600x1

Leg Extensions-3 sets

Leg Curls-3 sets

Was happy with today...600 felt fine despite not having 500 lbs on my back in a couple months, let alone 600 lbs. The last time I had 600+ on my back was at my meet on May 19th. Next week I am going to hit 630ish and then work up with some heavy reverse bands.

[Brian Hopper]

Welcome to WBB, glad to see your keeping a log here!

[Jordan Wong]

Today: Back

WG Lat Pulldown SS Bent Over Lateral Raises-4 supersets

Seated V Bar Cable Rows SS Face Pulls-4 supersets

DB Shrugs-4 sets

Calve Raises-5 sets

DB Hammer Curls-3 sets

[Jordan Wong]

Today: Bench

Bench-work up to 385x1, 3x5 @ 308

DB Bench-4 sets

Tate Press SS Light Band Pushdown-3 supersets

DB Lateral Raises-4 sets

Happy with today..first time I have benched around 90% in awhile and didn't have any problems. I could tell today my weak point is my triceps so floor presses here I come.

[Brian Hopper]

Strong benching!!! It looks like I might be doing the RUM after all.

[Jordan Wong]

Strong benching!!! It looks like I might be doing the RUM after all.

Thanks! And nice...I am going to do Spero's Raw United record breakers meet in January. Would like to compete sooner than later. A part of me wants to do the SPF raw pro/am (I saw you mention it in your log) too which is exactly a week later. Looks like some good potential prizes but it's pretty expensive to enter and a long trip.

[Brian Hopper]

Yeah, I'm not sure about the SPF meet. The RUM is a lot closer to me and will save me money.

[Jordan Wong]

Today: Squats

Squats-work up to 511x5

add reverse EFS onyx average bands-625x3

Leg Extensions SS V Bar Lat Pulldowns-4 supersets

[Brian Hopper]

Strong squats!

[Jordan Wong]

Strong squats!

Thanks man


Today: Random Stuff

Seated DB Shrugs-4 sets

DB Shrugs-4 sets

Seated DB Curls-4 sets

Seated Calve Raise SS Calve Raises on Leg Press-4 supersets

10 minutes elliptical

[Brian Hopper]

What is your training program setup like?

[Jordan Wong]

What is your training program setup like?

Monday: Bench/Upper
Tuesday: Deadlift/Back
Thursday: Close Grip Bench/Arms
Friday: Squats
Sunday: Random Extra Stuff

[Jordan Wong]

Today: Bench

Bench-330x5, 3x10 @ 275 lbs

DB Bench-4 sets

Tate Press SS V Bar Pushdowns-3 supersets

DB Lateral Raises-5 sets

Great workout...weights were very easy and I will be moving them up on the bench next week.

[Brian Hopper]

Nice job bro!

[Jordan Wong]

Thanks Brian!


Today: Deadlift

Deadlift-525x3, 475x3

Beltless RDLs-3x5 @ 315 lbs

1 Arm DB Rows-2 sets

WG Lat Pulldowns-3 sets

Was short on time..would ideally like to do more deadlift/back work but I am real crunched for time on Tuesdays. I need to figure out a way to get more upper back work during the day..perhaps I will do some tomorrow..2 days of back work in a row won't kill me right?

[Jordan Wong]

Today: Arms

Close Grip Bench Press-275x5, 315x5, 225x15, 185x15

Palms in DB Bench SS DB Curls-4 supersets

Skullcrushers SS DB Hammer Curls-4 supersets

Rope Pushdowns SS Seated DB Curls-4 supersets

Ouch.

[Jordan Wong]

Today: Squats

Squats-525x5, 450x10

Leg Extensions-3 sets

Leg Curls-3 sets

[Brian Hopper]

You made those squats look easy!

[Jordan Wong]

You made those squats look easy!

Well...they kind of were! Thanks man



Today: Random Stuff

DB Shrugs-5 sets

Seated DB Shrugs-5 sets

Seated Calve Raise-5 sets

Decline Sit Ups- 5 sets

30 minutes on Elliptical

[Jordan Wong]

Today: Bench

Bench-341x5

add 80ish lbs of chain-265x3, 265x3, 265x5 (going to do these every other week/up the weight every other week)

Incline DB Bench-4 sets

DB Pause Floor Press-3 sets

V Bar Pushdown-3 sets

DB Lateral Raises-5 sets

Easy day...next week I have 352x5 lined up with 3x10 with ~280

[Rock1984]

Friggin' good #, your squats are amazing!

What kind of progression do you follow from week to week? How long have you been PLing for?

[Jordan Wong]

Friggin' good #, your squats are amazing!

What kind of progression do you follow from week to week? How long have you been PLing for?

Thanks...right now I am starting my meet prep which starts with 5s, goes into triples, then doubles when the meet gets closer. I like to start each "wave" with a light(ish) number for my working set so I am able to progress each week. It has worked well for me in the past. and my first meet was Feb 2009


Today: Deadlift

Deadlift-535x3

Beltless RDLs-3x5 @ 315 lbs

WG Lat Pulldowns SS Chest Supported Rows-3 supersets

I struggled today. With my schedule right now I am pretty sure I will be having deadlift workouts just about weekly where I am exhausted. Luckily this will change early December when this semester ends. I got the weights I wanted to do but I was just out of it and wanted to take a nap. Also...RDLs are hard. They smoke my lower back.

[Jordan Wong]

Today: Arms

Close Grip Bench-225x17, 245x10, 225x12 drop 185x10 -real short rests

Palms In DB Bench SS DB Curls-4 supersets

Skullcrushers SS Pinwheel Curls-4 supersets

Rope Pushdowns SS DB Hammer Curls-4 supersets

[Jordan Wong]

Today: Squats

Squats-550x8

add reverse EFS average onyx bands-650x3

Leg Extensions-3 sets

Leg Curls-1 set

Went to Busch Gardens tonight after squatting for Howl O Scream and walked for around 4 hours straight. My legs and I are very tired.

Today was supposed to be a "5" day with 550, but I was able to get more. Going to keep doing 5s for another 3 weeks probably before transitioning into triples. I would like to hit 600x5 before I deload/go into triples.

[Brian Hopper]

Impressive squats bro!